Is Online Therapy Right for You?

Photo by Look Studio | Unsplash

You’ve probably seen how online therapy has become more mainstream in the past few years. Maybe you’re wondering if it could work for you too. It’s convenient, flexible, and removes the hassle of commuting.

Truthfully, online therapy has a lot going for it, and it’s easy to see why more and more people are giving it a try. What’s not to like, right?

Well… not so fast.

While virtual therapy can be a great fit for many, it’s not the right solution for everyone. Like any approach, it has its strengths and its limits. If you’re wondering whether online therapy might be a good match for your needs, this post will walk you through what to consider before diving in.

Let’s unpack it.

Is Online Therapy Effective?

The short answer? Yes. For many people, absolutely.

Research continues to show that online therapy can be just as effective as in-person sessions for a wide range of concerns, including anxiety, depression, stress, trauma, and relationship challenges (Feel free to visit my website for links to a few key studies if you’re curious about the research).

In fact, some clients even find it easier to open up in a familiar environment like their home. That added sense of comfort and control can help build trust and emotional safety more quickly.

It’s not a perfect fit for everyone. But for the right person, it can be a truly transformative experience.

Photo by Tima Miroshnichenko | Pexels

Who Benefits Most from Online Therapy?

Online therapy tends to work best for people who:

• Are feeling overwhelmed, stuck, anxious, or down… but are still managing their basic day-to-day responsibilities

• Appreciate the flexibility of scheduling sessions around work, caregiving, or other commitments

• Feel more at ease speaking from a private space, without the pressure of showing up in person

• Live in areas with limited access to therapists they connect with, such as culturally responsive or bilingual providers

It’s also a great option for frequent travelers, people with mobility issues, or those who simply prefer the ease of logging in from home.

When Online Therapy Might Not Be Appropriate

While online therapy can be deeply helpful, there are certain situations where a higher level of care might be more appropriate. For example, if someone is experiencing more acute concerns, such as:

• Active suicidal thoughts or urges

• Severe dissociation or a break from reality (i.e., psychosis) that affects the client’s ability to stay present or engage meaningfully in session

• Severe substance use or an eating disorder that’s impacting physical health or daily functioning

• A recent psychiatric hospitalization without proper psychiatric follow-up or discharge planning

• Unstable housing or lack of a private space to engage in sessions

• Cognitive impairments that significantly interfere with attention, communication, or use of technology

• Lack of reliable internet or access to the necessary technology for consistent sessions

In those cases, outpatient therapy, especially via telehealth, may not provide the structure or intensity needed for safety and stabilization. It's important to connect with providers who can offer more specialized or in-person support when that’s the case.

Photo by Gabrielle Henderson | Unsplash

Things to Consider Before Starting

If you're thinking about giving online therapy a try, here are a few practical tips to help set yourself up for success:

1. Set up a private space

I know… this sounds obvious. But I’m listing it as the number one tip for a reason. You’d be surprised how often clients join a session only to say, “I can’t really talk about what I wanted to talk about today because [my partner, my parent, my roommate] is in the next room and could hear me.”

Sometimes they haven’t told anyone they're starting therapy, so they feel like they can’t even ask for space. Privacy is essential. Try to find a quiet space where you can speak freely and feel emotionally safe. Headphones and a white noise machine or app outside the door can also help if being completely alone isn’t possible.

2. Check your internet connection

This is another detail that’s easy to overlook. You might assume you check this box because FaceTime and Zoom calls work just fine, but most telehealth platforms require stronger bandwidth to meet HIPAA compliance and security standards. I always recommend doing a quick connection test before my first session with a client, or anytime they’ll be logging in from a new or unfamiliar location. It saves you from the frustration of frozen screens or dropped calls right when you’re getting into something important.

3. Give it time to feel natural

Online therapy can feel a little different at first. Some people wonder if they’ll be able to connect emotionally through a screen… and then end up surprised at how deeply they’re able to engage. Like any relationship, it takes time to build rapport and get into a rhythm. Be patient with yourself and the process.

4. Pay attention to how it feels

After a few sessions, check in with yourself. Do you feel heard? Supported? Is this format working for you? If something feels off, bring it up. Your therapist can help you explore whether it’s the fit, the format, or something else entirely.

Bonus tip: Sessions should never be conducted while driving. I know it might feel like a way to multitask, but therapy requires your full attention. And your safety matters. If you're in transit, please plan to pull over and park before logging in.

Weighing the Pros and Cons of Online Therapy

Like any format, online therapy has its pros and cons. Some people love the flexibility and comfort of logging in from home, while others miss the structure or human presence of in-person sessions. There’s no universal answer, and that’s okay.

You can weigh the research, reflect on your personal preferences, and ask yourself the important questions. Ultimately, the only way to know if something works for you is to give it a try.

If you're curious about how online therapy might support you, learn more about my approach to virtual care, or reach out to Graceful Mind Therapy to schedule a consultation. I'm happy to help you explore whether this format aligns with your needs and goals.

by Maria Perdomo-Torres, LCSW-S, MHA, CFSW